Come on Now

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes

:30 Row (easy pace)

5 Air Squat + Broad Jump

5 Push-Up to Down Dog

10 Alt. Deadbugs

1:00 Rest

AMRAP x 3 Minutes

:30 Row (moderate pace)

5 Barbell Front Squat

5 Barbell Strict Press

10 Alt. Bird Dogs

Weightlifting

On a 12:00 Running Clock…

Build to a Moderate/Heavy 5 -Rep Thruster. Build to or slightly above heaviest workout weight.

Thruster (5 Rep Heavy Set)

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

AMRAP x 25 Minutes*

40/30 Calorie Row

20 Thrusters (135/95)

20 Sit-Ups

40/30 Calorie Row

30 Thrusters (115/75)

20 Sit-Ups

40/30 Calorie Row

40 Thrusters (95/65)

20 Sit-Ups

*P1 works while P2 rests. During the Sit-Ups, partners complete 20 Sit-Ups each at the same time. Split all other work as needed.

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